All posts by Savannah Fearns

Thursday

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Posted 01/17/18 by | 0

Strength: Find a max for the complex in 15 min:

3 position squat clean (hip, knee, floor)

5 rounds for time:

10 power cleans (135/95)

15 kettlebell swings (70/50) (american)

20 sit ups

(25min cap)

 


Wednesday

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Posted 01/16/18 by | 0

Strength: 3x 3 Split Jerk @ 85%

For Time:

1000m row

200 Double unders

30 burpees over the erg

*double under attempts count*


Tuesday

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Posted 01/15/18 by | 0

RomWod, yomyom, yogatoga, whatever you call it! Don’t forget to stretch your gnarly muscles!

Strength: Find a max of the complex

Squat snatch + snatch balance + overhead squat

(15min)

5 Rounds for Total Time:

15 push press (95/65)

10 hang power snatch

1min rest

(17min cap)


Monday

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Posted 01/14/18 by | 0

Strength: 

3x 1 back squat @ 90-95% of 1RM

*this is not a max out day*

15 min EMOM  (5 rounds)

1.) 1 Squat Clean + 1 Front Squat (65-70%/moderately heavy with good form)

2.) 5 Strict Handstand pushups (increase or decrease difficulty to reach all 5 reps in at least :40)

3.) 10 Pull-ups

*Joe Schmucketelli’s score= 175#/2 inch scale/jumping pu

*Sherry Jamo’s score= 125#/4″ deficit/rx


Saturday

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Posted 01/12/18 by | 0

“Welcome to the Thunderdome” Partner style

On a 30:00 clock,

5 rounds for time:

9 Handstand Push-ups

12 Bar Facing Burpees

15 Deadlifts 225/155 

—@ the 10:00 minute mark begin, —

5 rounds for time:

12 OHS (95/65)

12 C2B pull ups

—@ the 18:00 mark begin,—

50-40-30 for time:

wall ball shots (RX for all genders: shoot to 10′ target)

med ball cleans 20/14

—30:00 time cap—

*3 scores, 1 per section*

*Treat timed workouts as an AMRAP if you did not finish before the next workout was scheduled to start.*

*Split work however*


Friday

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Posted 01/11/18 by | 0

Strength: Build to a 90% Front Squat (2×2)

“CrossFit Games Open 13.2”

AMRAP in 10 minutes of:
5 Shoulder to overhead 115/75
10 Deadlift 115/75
15 Box jumps 24/20″ 


Thursday

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Posted 01/10/18 by | 0

Strength: Build to 75% x 1 then,

3 x :30 Max Rep Power Clean @65%

:60 Rest after each set.

AMRAP 25:

50 double-unders

25 box jumps 24/20

25 toes-to-bar


Wednesday

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Posted 01/09/18 by | 0

Strength: Find a 1 Rep Max Overhead Squat in 17 minutes.

EMOM 16

odd = 1 to 2 atlas stone GTS (heavy)

even = Max Rep one arm dumbbell overhead squat (50/35)

(score is total db ohs)


Tuesday

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Posted 01/08/18 by | 0

Warm-up:

Get heart rate up for 4 easy minutes then,

EMOM 8

even min = :30 hollow hold

odd min = :30 superman hold

AMRAP 5:

10 deadlifts (105/75)

10 hang power clean

10 thrusters

-REST 5 min-

AMRAP 5:

10 hang power clean (105/75)

10 thrusters

10 push press

ACC: 3 rounds NFT of

1 minute of max Strict Pull-ups

1 minute REST

1 minute of max Kipping Pull-ups

1 minute REST


Monday

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Posted 01/07/18 by | 0

 

Strength: 3x 2 back squat @ 85-90% of 1RM

3 rounds for time:

20 kbs (52/35)

15 bar facing burpees

10 squat snatch (135/95)

21 min cap.